Marta Diaz is back in the gym With a very strong routine to strengthen and develop the glutes. The content creator, on the advice of an expert, attended a full session that followed the golden rules for working this part of the body. We talked about the PBVA rules which he explained to Hello! Mario Muñoz, Doctor in Sports Medicine and Master’s Degree in Exercise Physiology and Personal Training in collaboration with Fit Generation. we tell you What specific exercises does Martha’s table do?. Will you dare with him?
© @martaa_diiazMarta Diaz has resumed her gym routine
Working the glutes and lower body in general isn’t just important for aesthetic reasons.. Ephthalia Simkas, master trainer at Brooklyn Fitboxing, tells us that “lower body training should be included in every weekly training routine to strengthen this area and avoid cardiovascular risk, improve blood circulation and increase bone density.”
D influencer Marta Diaz has resumed her exercise routine With a session focused on strengthening this area of the body. For this, he trained under coach and physiotherapist Nacho Blanco at the Sports Center of Madrid physio and former elite swimmer Cris Diaz. He is also trusted by Laura Eskanes, who has also become a fan ongoing And now fitter than ever.
© @martaa_diiaz
© @martaa_diiaz
© @martaa_diazGluteus training exercises by Marta Diaz
We tell you from an expert what are the benefits of the main exercises in Marta Diaz’s lower body routine, and we’ll show you them in video form at the end of the article.
Conventional deadlift:
“It’s a complete polyarticular exercise that builds strength in the lower body.”Personal trainer Jesús Valor started, known on the network as _jvtraining. “It’s a hip hinge that will work many muscles and especially those focused on extension,” he tells us. “It is definitely chosen to increase gluteus volumeWhich is the biggest hip extensor we have,” he argues.
Jesus Valor warned that These exercises also require work original and erector spinae at hip level. According to the trainer, you must be careful when performing this exercise so that the knees do not “valgus”, that is, they do not turn inward. It tells us lPosture correction is essential to prevent injury and muscles work properly. Therefore, it is essential to acquire a technique and have the advice of a professional to perform this exercise.
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© @martaa_diiazUnilateral Deadlift:
Marta Diaz’s lower body plank second exercise, Can focus on quadriceps or gluteusAs the heroism of Jesus points us. This is a very powerful exercise that according to the trainer, Allows our legs to work in a more specific wayEspecially if we have control over the gluteus maximus. It is important to keep your back straight and control yourself while doing this exercise original.
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© @martaa_diiaz‘Step Up’:
That exercise Marta does A third uses a draweris called steps, Jesus’ heroism revealed to us. This is a one-way job that can be done in two ways:
- With the torso forward: To affect the gluteus
- with the torso in a more upright position: To affect the quadriceps
he Step up It requires less technique than the previous exercises and is a very effective exercise that can help a lot in our daily activities like climbing stairs. Jesús Valor highly recommends it.
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© @martaa_diiazHex Deadlift:
In conventional deadlifts the bar goes in front of the shins, in this case, A hexagonal bar is used which allows the load to be removed from the lumbar regionWhich is very good for energy. It has the benefits of other exercises but with greater control. Marta Diaz He places two 10 kg discs on each side of the bar.All it does is shorten the range of motion. In this way, Jesus explained to us, you gain more control over the practice.
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© @martaa_diazCheck out all the exercises Marta Diaz does in the video below. Do you dare with his routine to strengthen the glutes?
